Section
Evidence-checked guidance on weight, metabolism, and body composition — grounded in NIH, CDC, and peer-reviewed research, never hype.
Creatine works, but for a smaller set of things than it is sold for. What the trials show on strength and lean mass, why the brain claims run ahead of the data, the creatinine artifact that confuses lab results, and the only dose that matters.
Rutgers researchers found waist circumference performed as well as a complex new obesity definition, and that BMI alone missed many people with obesity-level body fat. Our own NHANES analysis found the same gap.
Our analysis of NHANES 2021-2023: 47% of US adults with a healthy BMI have a waist-to-height ratio of 0.5 or above - about 28.7 million people. Method and limits included.
Why your weight fluctuates day to day: sodium, glycogen water, exercise and hormones explain the swings, plus how to weigh properly and read the real trend.
How many calories to eat to lose weight: the BMR formula, honest activity factors, why calculators are off by hundreds, and how to correct with your own trend.
Why you are always hungry: the evidence-based causes, from too little protein and fiber to short sleep, stress, and medical explanations worth testing for.
How to lose weight: the evidence-based guide to what drives fat loss, what makes a deficit survivable, why your body resists, and the myths worth discarding.
The Mediterranean diet: what it actually involves, what the trials really showed (including the retraction), why the whole pattern beats its parts, and how to adopt it.
Can you really speed up your metabolism? The evidence-based ways that work (muscle, movement, protein) and the popular myths that don't.
Eating well and exercising but the scale won't budge? The most common, evidence-based reasons you're not losing weight, and what to do about each.